drtbear1967
Musclechemistry Board Certified Member
The serratus anterior is a muscle located on the surface of your first 8/9 ribs, at the side of the chest. The main functions of the serratus is to stabilize the shoulder when you upwardly rotate and protract the scapula. It's also often called the boxer's muscle since boxers heavily use the serratus during punching movements. So it's an important muscle for shoulder stabilization.
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To properly stimulate the serratus, incorporate horizontal and vertical push exercises in which the scapula moves freely. So if we take an exercise like push-ups, while performing the push-up, allow your scapula to protract at the top portion of the movement. Try not to have very stiff form in which you allow minimal scapular movement. The serratus anterior will stabilize the shoulder as you move in and out of protraction.
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For a vertical push, the shoulder press is a good movement you may already perform that helps target the serratus anterior. While pressing the weight, allow the shoulder blades to upwardly rotate freely. Limited range of motion use during the overhead press decreases serratus anterior involvement. Using complete range of motion and pushing all the way up is the way to go.
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If you incorporate exercises like full range of motion push-ups and overhead pressing into your program, the serratus anterior will be stimulated well. If the serratus is currently a weak point of yours, it is also possible to do additional serratus focused exercises like Serratus Push-Ups or Cable Punches.
-
To properly stimulate the serratus, incorporate horizontal and vertical push exercises in which the scapula moves freely. So if we take an exercise like push-ups, while performing the push-up, allow your scapula to protract at the top portion of the movement. Try not to have very stiff form in which you allow minimal scapular movement. The serratus anterior will stabilize the shoulder as you move in and out of protraction.
-
For a vertical push, the shoulder press is a good movement you may already perform that helps target the serratus anterior. While pressing the weight, allow the shoulder blades to upwardly rotate freely. Limited range of motion use during the overhead press decreases serratus anterior involvement. Using complete range of motion and pushing all the way up is the way to go.
-
If you incorporate exercises like full range of motion push-ups and overhead pressing into your program, the serratus anterior will be stimulated well. If the serratus is currently a weak point of yours, it is also possible to do additional serratus focused exercises like Serratus Push-Ups or Cable Punches.
